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TIP OF THE DAY: 5 Ways To Eat “Mediterranean Diet” Healthy

While our “day job” is to try lots of specialty foods and cook and bake alluring recipes, we aim to make the right choices when we’re not working.

If we’ve been heavy on the healthful eating tips lately, it’s because we’re struggling even harder after the onslaught of Valentine chocolate.

So today we’re passing along five Mediterranean Diet tips, adapted from an original article by Ashley Lauren Samsa on Care2.com.

For about 30 years, nutritionists and other healthcare professionals have encouraged Americans to follow the “Mediterranean Diet,” a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, beans, nuts and seeds, and healthy fats.

Substituting olive oil for butter, fish for meat, vegetables for starch, fat-free dairy products and a limit on carbohydrates is said to explain why Mediterranean dwellers have a lower incidence of heart disease. Here’s more from the Mayo Clinic.

What if you’re young, healthy and have no family history of heart disease? Hedge your bets. You don’t know how your system will change as you age…and even if your kin live to 100, you may have a partner and kids to plan for.

 

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Olive oil can do whatever butter can do, and it’s better for you. Photo
courtesy FlavorYourLife.com.

 
1. SUBSTITUTE OLIVE OIL FOR BUTTER

A few decades ago, journalists seized on the fat in the American diet as a no-no. A cascade of media proliferated and a generation of people grew up thinking fat is bad.

That’s not the whole truth. Saturated fat (cholesterol and other sources) is bad. Monounsaturated fats (avocado oil, canola oil, olive oil, peanut oil and others) is good for you. The government recommends two tablespoons a day as part of a heart-healthy diet.

Here’s more on the good fats. Here are tricks to cut down on cholesterol:

  • Sauté in heart-healthy olive oil, not valve-clogging cholesterol (butter or lard).
  • Replace the butter in sauces, glazes and marinades with oil. Look at adding a bit of highly flavored oils, like sesame oil and nut oil.
  • Cook your eggs in oil. We grew up on butter-fried or scrambled eggs in butter every morning—it was what our mother preferred. We love the taste of butter, but it was easy to make the switch.
  • Use olive oil instead of other salad dressings. Make your own vinaigrette with a 3:1 ratio of olive oil to vinegar. Use a quality vinegar—we prefer flavored vinegar or balsamic. We often add a pinch of dried mustard, which helps to keep the emulsion. You can add a small amount of Dijon or honey mustard, or a small amount of honey or the better-for-you agave nectar.
  • Mash potatoes in plain or flavored olive oil. Basil olive oil is our favorite for this!
  • Use olive oil as a condiment instead of a pat of butter.
  • Instead of butter with bread, serve olive oil, like Mediterranean restaurants do. A delicious, full-flavored oil is just fine served plain. If your olive oil is on the bland side, add spices add/or herbs.
  • Check out Italian olive oil cake recipes—they’re delicious (especially with fresh basil and rosemary—seriously!).
  •  
    Get past “generic” olive oil. It’s fine for sautéing, but doesn’t add good flavor for vinaigrette and condiment use. If you can afford better oils, go for them. The ones we use are so delicious, we relish the two tablespoons we drink at breakfast each day.

    Seek out an olive oil bar and taste the different varieties; also try flavored olive oils. If someone asks what you want for a birthday gift, ask for a bottle of basil olive oil (or the flavor of your choice).

     

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    Grilled chicken atop a tasty salad. Photo
    courtesy Just Bare.
     

    2. EAT YOUR PROTEINS ON A BED OF GREENS.

    Get into the habit. Instead of a side salad, often an afterthought topped with too much dressing, plan for a salad-based meal.

  • Slice the beef, chicken, lamb, pork or other protein and serve it atop a salad of mixed dark, leafy greens and bright colored veggies, lightly dressed with olive oil, vinegar and/or lemon juice. Slicing the meat can also help to cut down on portion size. The recommended size is three ounces—the “deck of cards”—which seems very meager. It can look like more when it’s sliced, diced and added to vegetables or grains.
  • “Greens” should always include two colors in addition to green. It’s easy to add red cherry tomatoes, bell pepper, or radiccho; or yellow/orange cherry tomatoes, bell peppers or summer squash.
  • Alternatively, dice the meat into a chopped salad tossed with homemade vinaigrette. The flavors blend so much better, it’s no surprise that chopped salad is a menu favorite.
  • Place an entire fish filet on top of the salad.
  • Instead a sandwich of grilled chicken or steak, use a lettuce wrap.
  •  

    With this switch, you both reduce your carb intake and increase your vegetable intake. As an added bonus, you are intake more olive oil, too.

    3. REPLACE MEAT WITH FISH & VEGETARIAN MEALS

    Not only is the cholesterol in meat bad for you; breeding animals is the single largest cause of greenhouse gas. It also is responsible for pollution of the water tables and destruction of the rainforest to ranch cattle and grow feed for them. Not only are we a society of carnivores; as third world countries grow more affluent, they want more meat. The environmental impact is growing bigger each year, despite educational efforts and interest in sustainability.

    What can a meat lover do? Start by replacing two meals a week with fish, seafood or vegetarian dishes. There are many vegetarian and vegan favorites, from pasta primavera to bean-based chili and stir-frys. Pick up a cookbook of tempting vegetarian and vegan recipes, or look at the many online. Don’t be swayed by a preconception of vegan as “weird.” In the hands of good cooks, the food is so good you don’t notice there are no animal-derived ingredients.

    Fish are generally high in omega-3 fatty acids, another very powerful ingredient. This easy switch will keep you healthier as it helps the planet.
    4. TRY VEGGIE SMOOTHIES THAT TASTE LIKE FRUIT

    If you simply don’t like the taste of vegetables, blend them into sweet smoothies. Toss vegetables like carrots, spinach, kale or celery into a blender. Add a liquid like milk or fruit juice, along with yogurt or a banana and some nut butter (almond butter and sunflower seed butter are nice alternatives to PB). Flavor with cinnamon and honey.

    All you’ll taste are the banana, cinnamon and honey, but you’ll be getting all the benefits of the veggies.

    Smoothies can be made in advance and frozen. Toss one in your lunch bag in the morning to keep your food cold while it thaws, and it’ll be ready to drink by noon. (By the way, this is a great way to trick kids into eating more vegetables.)

    And…stay tuned for our Top Pick Of The Week, Veggie Blend-Ins from Green Giant. We couldn’t believe that a chocolate cupcake made with added spinach purée resulted in…a really delicious chocolate cupcake!

    5. SNACK SMART

    If you’re not the type to grab a banana or other piece of fruit, you’ve got choices that give you “snack satisfaction”:

    Popcorn, baby carrots or mixed crudités with lowfat or nonfat dip, Bare Fruit apple chips (our favorite—so sweet yet there’s no added sweetener) and dried fruit and nut mixes are easy and very tasty. There are books and websites of “healthy snacks.”

    As a fun challenge, print out a calendar page and research a different healthy snack for every day. It’s not as daunting as you think: garlic popcorn and jalapeño popcorn are three separate snack ideas.

    Here are some of our favorite healthy snacks for the office. Send us your favorite better-for-you snacks.

      

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    EVENT: Our Favorite Family Food Event, March 1 & 2

    Got kids who could learn better eating choices?

    Head to the Kids Food Festival in Bryant Park, New York City on March 1st and 2nd, 10 a.m. to 4 p.m.

    Families will cook, dance, laugh, and taste their way to making balanced food choices. When kids are immersed in enjoyable activities, they absorb and retain information more effectively.

    The Kids Food Festival embodies this philosophy of learning through fun with its weekend full of family-friendly events. Kids engage all five senses through hands-on, food-related activities. The magic of the festival is rooted in the fact that kids are having so much fun participating in flavorful activities, that they don’t even realize how much they are learning!

    WHAT YOU’LL DO

    Enthusiastic eaters and little epicures alike can attend hands-on cooking classes at the James Beard Foundation Future Foodies Pavilion, where renowned chefs pass on their recipes, skills and love for all things culinary to a new generation of learners.

    The Balanced Plate Scavenger Hunt sends kids to exhibitors and activities to sample tasty, wholesome snacks while learning the importance of achieving balance in their food choices.

     

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    Bring the kids, have a blast. Image courtesy Kids Food Festival.

     
    Families will enjoy live musical performances, a disco dance party, fitness workshops and more, with each of the activities relaying special messages about healthful eating!

    Find the complete calendar events at KidsFoodFestival.com.

    ABOUT KIDS FOOD FESTIVAL

    We love the Kids Food Festival, now in its fourth season. It was developed by children’s author, teacher and food expert Cricket Azima, founder of The Creative Kitchen in New York City. She created it to combat the very serious issue of childhood obesity in a fun and effective way.

    “We are able to promote and support companies that make healthful living delicious, and kids go home from the events excited about the new, better-for-you foods that they embraced,” Cricket explains. “Through the Festival, we get to reach thousands of families in one weekend, and that in itself is incredible.”

    The Kids Food Festival supports the Alliance for a Healthier Generation.

    FREE GENERAL ADMISSION

    General admission to the event is free, and includes activities and sampling. Tickets to the hands-on cooking classes in the James Beard Foundation Future Foodies Pavilion, $25, can be purchased online.

    Hope to see you there!

    STAY IN TOUCH

    Website: Kids Food Festival
    Twitter: at @KidsFoodFestFun
    Facebook: https://www.facebook.com/KidsFoodFestival

      

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    FOOD HOLIDAY: National Margarita Day

    What’s your idea of the perfect Margarita? In anticipation of National Margarita Day, February 22nd, Milagro Tequila asked 100 Margarita drinkers, 51 men and 49 women, to share their preferences.

  • Ninety-one percent of them prefer Margaritas made with fresh ingredients over those made with a pre-packaged mix.
  • One third of respondents prefer drinking their Margarita in a rocks glass rather than a big Margarita glass (which actually was invented for frozen Margaritas—see more below).
  • Nearly 2/3 of the survey participants prefer salt on the rim.
  • Seventy percent of respondents prefer drinking from the salted rim rather than through a straw.
  • More than half of respondents take their Margaritas blended, which is the industry term for a frozen Margarita.
  • The majority of people prefer a classic Margarita to a fruit-flavored one (guava, passionfruit, peach, strawberry, etc.).
  • Forty percent like having an extra tequila shot mixed into their Margaritas.
  • Two-thirds of respondents prefer a Margarita made with blanco/silver tequila rather than the lightly aged reposado.
  •  
    Here’s more 411 on Margaritas:

     

    chili-rim-richardsandovalrestaurants

    Something different: a chili powder rim instead of salt. Or, mix the two. Photo courtesy Richard Sandoval Restaurants.

     
    WHAT’S A MARGARITA GLASS?

    A Margarita glass (see photo below) is style of cocktail glass used to serve Margaritas and other mixed drinks. It is also repurposed as tableware, to serve dishes from ceviche, guacamole and shrimp cocktail to sundaes and other desserts.

    The Margarita glass is a variation of the classic Champagne coupe, and was developed specifically for for blended fruit and frozen Margaritas. The capacity is larger than the rocks glass used for classic Margaritas, and the wide rim accommodates plenty of salt.

    There is no need to own Margarita glasses: rocks glasses are just fine for classic Margaritas, and the larger Collins glasses—or whatever you have—do well for frozen Margaritas.

    Why was a different glass created?

    From the Victorian Age until the Second World War, people of means dined very fashionably. Elaborately prepared foods were served on fine tableware with many different utensils—different fork and knife shapes for meat, fish, seafood, and so on.

  • Even in middle class homes, the “good silver” could include a dinner fork, salad fork, fish fork, oyster fork; dinner knife, fish knife, salad knife, butter knife; soup spoon, tea spoon, iced tea spoon, espresso spoon, grapefruit spoon; and so on.
  • Some were truly useful—a serrated grapefruit spoon spared the time of cutting each half with a grapefruit knife prior to serving; a lobster pick is an important aid to removing the leg meat.
  • Others were merely rationalizations, as those of us who eat meat, fish and salad with the same fork can testify.
  •  
    Along similar lines, cocktail, glassware was created for specific drinks.

  • In the tumbler category alone (not stemware) there are Collins glasses for a tall mixed drink; highball glass, taller but not as tall as the Collins; Old Fashioned glass for an “on the rocks” drink; the dizzy cocktail glass, a wide, shallow bowl like a champagne coupe but without the stem; the shot glass and the whiskey tumbler.
  • Then there are the stemmed cocktail glasses: absinthe, cordial/liqueur, Hurricane, Martini (a.k.a. cocktail glass), sherry, snifter and single malt scotch whiskey glasses.
  • Not to mention a dozen different wine glasses, three different shapes for Champagne and other sparkling wines; and ten or so different beer glass shapes.
  • How about non-alcohol glassware: water glass, iced tea glass, juice glass and fountain glass—oversized for ice cream sodas, malts, shakes and now, smoothies.
  • Whew!

     

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    The Margarita glass, actually developed for
    blended fruit and frozen Margaritas. Photo by
    Eugene Bochkarev | BSP.
     

    WHO INVENTED THE FROZEN MARGARITA?

    The original Margarita began appearing in bars and restaurants along the U.S.-Mexico border in the late 1930s. The first elecric blender had appeared in 1922, and improved upon in 1935 with the invention of the Waring Blender. That device, which could efficiently chop ice, enabled the creation of “frozen” drinks”—a conventional cocktail made in a blender with chopped ice.

    By the 1960s, slushy soft drinks became the craze among kids and adults alike. The machine to make them was invented by Omar Knedlik in the late 1950s. The World War II veteran from Kansas bought his first ice cream shop after the war. In the late 1950s he bought a Dairy Queen that did not have a soda fountain, so he served semi-frozen bottled soft drinks, which became slushy and were immensely popular.

    This gave him the idea to create a machine that made slushy sodas, resulting in the ICEE Company. Yet no one made the leap to using the machine for frozen cocktails.

    At that time, frozen Daiquiris and Margaritas were made by bartenders in a blender with ice cubes. But it wasn’t a great solution.

     

    A young Dallas restaurant manager, Mariano Martinez, couldn’t master the consistency of frozen Margaritas to the satisfaction of his customers—who no doubt were comparing them to the Slushies from 7-Eleven. His bartenders complained that the blender drinks were too time-consuming to make.

    One day in 1971, Martinez stopped for a cup of coffee at a 7-Eleven and saw the Slurpee machine. The light bulb flashed on, and Martinez bought and retrofitted an old soft-serve machine, porting the technology to make frozen Margaritas. The rest is history.

    The frozen Margarita was responsible for the growth of tequila in America, as well as the growth of Tex-Mex cuisine to go with all those frozen Margaritas.

    According to Brown-Forman, in 2006 the Margarita surpassed the Martini as the most ordered alcoholic beverage, representing 17% of all mixed-drink sales. Martinez’ historically significant, original machine was acquired by The National Museum of American History in 2005.
     
    MORE ABOUT MARGARITAS

  • The History Of The Margarita
  • Margarita recipes: original, classic, frozen, non-alcoholic and more
  •  
    Finally, there’s no need to buy “Margarita salt”: It’s just coarse sea salt or kosher salt.

      

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    TIP OF THE DAY: Make A Tartine

    Don’t expect dessert: You’re making a sandwich.

    Tartine is the French word for an open-faced sandwich with a rich spread or fancy topping; the word actually refers to a slice of bread. Tartine is the French diminutive of the Old French and Middle English tarte, derived from the Late Latin torta, a type of bread. (Yes, we’re culinary history geeks.)

    Beyond the occasional open face roast beef or turkey sandwich with gravy, open face sandwiches are no longer in fashion in the U.S.

    We have a vague childhood recollection of a variety of tartines served in the ladies’ lunch restaurants our grandmother frequented. Eaten with a knife and fork, they were in tune with those more gracious (and graceful) times. Our mother continued the tradition, serving them at home.

    But slapping another slice of bread on top of the ingredients for a conventional sandwich is more American: faster and more convenient to eat, if less elegant.

    Tartines remain a traditional sandwich type in the Nordic countries: Estonia, Latvia, Lithuania, The Netherlands, Poland and Russia, where they are eaten at breakfast, lunch, dinner or as a snack.

  • The Netherlands: The uitsmijter, often served as a hearty breakfast, is white bread topped with a selection of meats, cheeses, vegetables and sometimes an egg.
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    brandade-potato-swiss-roastedtom-chocolatelabSF-230

    Brandade (here, a combination of mashed potatoes and cod), oven roasted cherry tomatoes, vinaigrette-dressed arugula on white toast. Photo courtesy Chocolate Lab | San Francisco.

     

  • Scandinavia: The Scandinavian open-face sandwich (smorrebrod in Denmark, voileipä in Finland, morbrod in Norway, smorgas in Sweden) tops a slice of buttered whole-grain rye with just about anything. A selection of proteins—bacon, caviar, herring, fish fillets, hard boiled eggs, liver pâté, meatballs, sliced steak, shrimp, smoked salmon—are complemented by herbs and/or vegetables, such as parsley, pickled beets, sliced cucumber, salad, tomatoes. Mayonnaise or a mayonnaise-based dressing is often included.
  • Breakfast tartines: Popular in Belgium and The Netherlands, these are most likely to make the transition to American kitchens. Some of us already serve bread or toast with chocolate spread, honey, jam, peanut butter and bananas or other sliced fruit.
  •  
    READY TO MAKE TARTINES?

    Suggested ingredients are below. Start with these tips:

  • Use large, thicker slices of quality bread—cut them in half before serving.
  • Toast the bread—it provides a sturdier “raft” for the sandwich.
  • Melt the cheese—even a slight amount of melting enhances the consistency of the sandwich.
  • Check out the leftovers—they’re perfect for tartines, because you don’t need large pieces or a large amount of any one ingredient.
  • Serve at room temperature or warmed.
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    turkey-triplecreme-onionpeppermarmalade-chocolatelabSF-230
    Turkey, brie, onion-pepper marmalade
    roasted yellow bell pepper and fresh dill, with
    a side of pickled vegetables. Photo courtesy
    Chocolate Lab | San Francisco.
      TARTINE INGREDIENTS: MIX & MATCH
     
    Proteins

  • Bacon, prosciutto, serrano ham (we also like leftover roast pork)
  • Cheese: herbed goat or other cheese spread, favorite sliced cheese (like Emmental/Swiss) or crumbled cheese
  • Cold cuts, charcuterie/salume, hard-boiled eggs
  • Smoked salmon, gravlax
  • Seafood: crab, lobster, shrimp, sliced scallops
  •  
    Vegetarian Ingredients

  • Onions: caramelized onions or onion marmalade, chives, pickled onions, thin-sliced red or sweet onions
  • Fresh or marinated vegetables, sliced thin: avocado, beets, carrots (shredded or curled), cole slaw in vinaigrette, cucumber, radish, shaved fennel
  • Fruit: sliced apples, pears or other favorite
  • Grilled vegetables, pimento
  • Lettuce: arugula, baby spinach, iceberg or romaine (shredded), watercress
  •  
    Spreads

  • Compound butter (flavored butter)
  • Dijon, whole grain or honey mustard (or spring for some fancy mustards like walnut mustard and violet mustard—see the different types of mustard)
  • Flavored mayonnaise (add curry, dill or other herbs, hot sauce or chiles, relish or anything else to plain mayo)
  • Herbed yogurt
  •  
    Garnishes

  • Fresh herbs, minced
  • Capers
  • Dried blueberries, cherries, cranberries
  • Nuts: slivered almonds, chopped pecans or pistachios
  •  
    Some Of Our Family Favorites

  • Roast beef, tomato, avocado, red onion and baby spinach leaves, arugula or watercress on buttered whole-grain toast.
  • Caramelized onions and Gorgonzola or other blue cheese on rye toast, put under the broiler until the cheese just starts to melt, garnished with fresh chervil or other herb.
  • Ham, sliced roasted potatoes and Emmental or other hard cheese, on rye with honey Dijon; garnished with chopped chives and dried cranberries.
  • Smoked salmon, salmon caviar, goat cheese, red onion and marinated sliced cucumber on pumpernickel bread with a fresh parsley garnish.
  • Breakfast tartines of goat cheese and honey drizzle; smoked salmon, cream cheese and red onion; peanut butter and banana.
     
    Send us your favorite combinations!

      

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    TIP OF THE DAY: Freeze-Dried Herbs In Everything

    The trick to adding more flavor to everything you eat, with negligible calories—and the ability to cut back on salt—are spices and herbs.

    THE DIFFERENCE BETWEEN HERBS & SPICES

  • Spices are the dried seeds, buds, fruit or flower parts, bark or roots of plants. They are usually of tropical origin.
  • Herbs are the leaves and sometimes the flowers of plants, usually grown in a climate similar to the Mediterranean.
  • Aromatics: In culinary terms, both herbs and spices fall into the category of aromatics. (Now you know what those Top Chef contestants were referring to!)
     
    Today we’re focusing on herbs.

    A few months ago we received a shipment of Instantly Fresh freeze-dried herbs from Litehouse, and have been happily adding them to just about everything.

  •  

    litehouse-herbs-chive-basil-230

    Two of the numerous freeze-dried, “Instantly Fresh” herbs from Litehouse.

     
    Litehouse freeze-dries every herb you could need for daily cooking: basil, chives, cilantro, dill, garlic, ginger, Italian herb blend, jalapeños, lemongrass, oregano, parsley, poultry herb blend, red onion, sage, salad herb blend, spring onion and thyme.

    What does all this choice mean? That you have some “herbing” to do!

    Whether you’re cooking breakfast eggs, making soup, mashing potatoes, broiling, roasting, sautéing or simply reheating or microwaving—think of what herb would brighten the dish.

    You don’t have to go exotic. A basic complement of basil, chives, garlic, oregano and parsley will do.

     

    slaw-cheesecake-factory-230sq
    Cole slaw, potato salad and protein salads
    (chicken, egg, tuna, etc.) all benefit from
    added dill, plus parsley. Photo courtesy
    Cheesecake Factory.
      WHAT ARE FREEZE-DRIED HERBS

    Freeze-drying is a dehydration process used to preserve perishables. The food is quickly frozen and the surrounding air pressure is then reduced. This allows the frozen water in the product to go directly from the solid phase to the gas phase, avoiding the liquid phase.

    The process delivers more of the taste, aroma and nutrition of fresh herbs, compared to conventional drying.

    And the unopened food can be stored at room temperature without refrigeration for years. The greatly reduced water content inhibits the action of microorganisms and enzymes that would otherwise spoil or degrade the substance.

    When freeze-dried herbs are rehydrated by contact with moisture (the liquid in the recipe itself or other ingredients in the recipe), they reconstitute into a close approximation of their former fresh selves.

     

    So your task this week is to look at everything you serve and match at least one herb to it (don’t hesitate to use two or more):

  • Bread: create your own bread dippers by adding herbs to olive oil and add a green herb to garlic bread
  • Main Dish: anything goes
  • Pasta: beyond the Italian basics—basil, oregano and parsley—try other herbs like dill, rosemary, thyme and sage
  • Pizza: ditto!
  • Sandwich/Wrap have fun with it!
  • Sauce/Condiment ditto!
  • Side Dish: once you sprinkle herbs onto potatoes, rice and vegetables, you’ll be hooked
  • Soup: what looks like a nice garnish really adds a flavor boost
  •  
    When you come across dynamite pairings, share them with us!
     
    FOOD TRIVIA

    Some plants yield both an herb and a spice.

  • Cilantro is the leafy herb of the same plant that gives us the popular spice coriander seed.
  • Dill weed (an herb) and dill seed (a spice) also come from the same plant.
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